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Weight loss continues to be a hot topic in the US and UK, as increasing numbers of people battle weight gain and look for a solution that will allow them to maintain a healthy weight for the long term. Fads and false claims appear to be a natural outcome in the field of weight loss, and some myths have surfaced on the internet that should be called into question and debunked with facts.

#1 Carbohydrates make you put on weight

Most healthy people can apply a simple formula to lose excess weight: burn more calories than you take in each day. In order to accomplish this, of course, food choices are important. That means eliminating the carbohydrates that give you empty calories such as white flour, refined sugar, and foods that have been processed to the point that they lack any nutritional value.

With that said, the body does need carbohydrates for energy. The trick is to choose foods that give you good carbohydrates while also contributing to your nutritional requirements. In this category you’ll find raw vegetables that are both green and leafy, sweet potatoes, fruit with the peel, and nuts. Be sure to choose whole grains when buying bread and rice.

Good carbohydrate fruits and vegetables that are low on the glycemic index, such as the ones mentioned above, are ideal ingredients in raw smoothies.

#2 Avoid eating nuts because they are fattening

While nuts are calorically dense, they also are a great source of protein, fiber and the kind of fat that offers heart attack protection. If nuts are consumed as a replacement for other high-protein foods, then eating a serving a day will not add additional calories. The varieties that have been recognized by the FDA as heart healthy include peanuts, hazelnuts, walnuts, and some types of pine nuts, pistachios, pecans and almonds.

Nuts can be sprinkled in smoothies, or you can use a coffee bean grinder to reduce the nuts to fine granules that can be added to any smoothie to further boost the nutrients.

#3 Low-fat and fat free products have less calories

The terms low fat and fat free often get confused with low calorie. It is the saturated and trans fats that we want to limit, but the number of calories may still be high depending on the food item in question. Portion size and the contribution that a food source makes to your overall daily recommendation are two important considerations. Examples of high calorie low fat foods that can provide a nutritional punch include potatoes, beans, whole grain bread, fruit juice and rice.

Build your diet around these low fat high calorie foods and let them take the place of the high-fat, high calorie foods that you were used to in the past. Beans can be used easy in soups and dips you may make with your high performance blender.

#4 Natural herbal products are harmless and make you lose weight

Supplements are all the rage on the internet, and there are several doctors who have turned their talents toward creating over-the-counter treatments for everything from eyestrain to bone health. The caution here is that supplements in the US are not approved through the FDA, so the actual ingredients and the manufacturing process can remain a mystery to consumers even after the product reaches the shelves.

The word “natural” may be anything but truly natural. Before buying supplements from sources outside of the traditional medical community, find out about where the supplements are made. Look into the track record for the company and read as many reviews as you can before making a purchase.

Some products may help you lose weight initially, but it could be only water weight. Remember that all successful weight loss is due to the right balance of exercise and nutrition over time.

Claims of weight loss made in articles and ads on internet sites should be met with healthy skepticism. Web MD** and the Mayo Clinic*** websites are good places to visit to when you are looking for answers and health facts.